Exercises You Should Be Doing: Ball to Wall Rhythmic Stabilizations

Share This:

What Is It: Ball to Wall Rhythmic Stabilizations

Who Did I Steal it From: Mike Reinold, the same guy whom I “stole” quadruped rhythmic stabilizations from a few months ago.

What Does It Do: As I’ve noted in the past, the main function of the rotator cuff isn’t so much external/internal rotation, as well as elevation of the humerus (although those are a few of its main actions); rather, the main job of the RC is to center the humeral head in the glenoid fossa, providing more dynamic stability.

While in the video I demonstrate the exercise being done in a closed-loop (predictable) fashion, ideally this exercise would be performed with a partner lightly tapping the forearm in a more open-loop (unpredictable) fashion.

Key Coaching Cues: It’s important to “pack” the shoulder DOWN throughout the duration of the exercise. Many trainees make the mistake of “shrugging” and/or abducting (protracting) the shoulder blade, which defeats the whole purpose of the exercise in the first place. From there, all you’ll do is gently move the ball in a multi-directional fashion – up, down, clockwise, counter-clockwise, etc.

Furthermore, if you’re going to do this with a partner, it’s important to note that he or she shouldn’t be too aggressive with the force they apply. Again, all they need to do is gently tap the forearm – not try to break it.

All in all, you’re looking for 2-3 sets of 5-10 seconds per position (two in all), per arm. Fist pump optional. But what’s not optional is how I’m going to destroy the back of pants watching Inception this weekend.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

Share This Post:


Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.

Leave a Comment